February 8, 2016

A) Warm Up

Row 3 min

2x Between the posts

  • inch worm
  • knee pulls
  • Quad stretch
  • Hamstring stretch


1 min thoracic roll
Scap Activation

B) Strength

4 x 4 Push Press (@95%, 100%, 105%, 110% of strict press)

C) Met-con

1000 m row



KB swing (55/35/24)
Goblet Squat (55/35/24)

Accessory Work:

3 x 10 ring rows
3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg

Recommended Mobility:

Roll Quads
Couch Stretch
Runner’s Lunge
Thoracic Roll

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s